Wolfpakk's Training Log (7 Week GPP Endurance)

Welcome to my training log!

I have decided to create this training log for 3 main reasons:

  1. To keep myself accountable in my training.
  2. To allow myself to have a visible training log that will be public and referable.
  3. To allow anyone to check and see if the 7 Day GPP Endurance Template is something they want to try. I will be posting reviews of the program along the way and will be following the program as close as I humanly can.

I will try to first update in a daily manner. If that is not sustainable, I will try weekly or semi-weekly.

A Quick Summary of Myself:

My name is Nik. I am a 25 year old male, 5ft 11 in tall 210 lbs with a 36 in waist at the navel, (Which is apparently not the right way to take waist measurements??). I have been training seriously for about 3 years and had a few randumb injuries that stopped me from training hard most of my lifting career :(. Now, I am the stongest I have ever been and have no injuries minus sore elbows and a sore shoulder that doesn’t really affect my training. I just finished up running “The Bridge” which was an amazing experience. It really was a great program for me. I have decided to continue using Barbell Medicine programs because I think they indeed have it all figured out when it comes to programming theory. A goal of mine is to be able to run a 5k on any day of the week without much trouble, so I decided to run the GPP Conditioning template to try and get my fat ass into shape. I will be doing running for the cardio portion of this program because that makes sense if I am trying to get better at running. I used to run track and field and cross country in high school, so I don’t think I’m too likely to get injured.

I will try to upload videos if I can but don’t expect this for at least a week or 2.

My all time best lifts are:

Low Bar Squat: 385x1 @ 10
Bench: 250x1 @ 10
OHP: 160X1 @ 10
Deadlift: 445x1 @ 10

I will be squatting high bar this block to try and let my elbows chill, and to learn how to squat high bar with heavy ass weight.

Thanks for reading.

Week 1:

Day 1: High BarSquat : 205x5 @ 6, 225 x5 @7, 245x5 @8 for 2 Sets. Overhead Press: 95x5 @ 6, 110x5 @7, 115x5 @ 8 for 2 sets (Undershot RPE here felt more like a 7). 28 total chin-ups in 8 minutes total.

Day 2: Ran 400m Test in 1:43. I was wheezing at the end like a fat kid. I really am out of shape.

Day 3: Deadlift: 295x5 @6, 315x5@7, 335x5 @8 for 2 sets. Floor press: 135 x8, 155x8, 165x8. First time trying the exercise so I kept it light. Pendlay Rows: 85 lbs 56 total reps in 8 min.

Day 4: Ran 5k Test. Ran in 41:56… Felt like I was about to die.

Day 5: High Bar Squat, Beltess: 185x8 @6, 195x8 @7, 215x8 @8, Bench: 175x5 @6, 185x5 @7, 200x5 @8 for 2 sets. Pull-ups: 21 reps in 8 minutes total.

Day 6: Ran 1 mile, felt great but slow… 10:45

Summary: I am kinda beat up, my body still needs to adapt to both running and lifting at the same time. Elbows kinda hurt, knees feel fatigued but not painful.

Week 2:
Day 1: High Bar Squat: 295x1 @8 (Felt Great), 250x5 @8 for 3 sets. (Also felt Great, will try to stay around here for another week or 2 for my sets of 5 @8), Overhead Press: 145x1 @8, 125x5 @8 for 3 sets. 125 is a good 5rep @8 weight for me I think. 30 total chin-ups in 8 minutes. (This hurt my elbows so I will back off a bit next time)

Day 2: Sprints: every 2 min for 20 mins I ran 30 seconds. This was incredibly hard and very taxing on my body. I was not expecting this. I honestly hated it. However I will get better.

Day 3: Today I was very beat up from sprints. Extremely fatigued still… I hope my body will soon adapt. Deadlift: 385x1 @8, 335x5 @ Perscribed 8. 1st set was an 8, 2nd set was a 9 I should have gone down but didn’t because i’m stubborn. 3rd set was a 9.5, a severe overshoot. I will keep it lighter next week with a minimum of at least descending the sets. Floor Press: 135x8 @6. 155x8@7. 175x8@8 for 3 sets. Still undershooting here but soon I will need to descend the sets i’m sure. I was so gassed from deadlifts that I did 49 reps of 85lbs Pendlay rows in 8 min and called it a day.

Day 4: Today 6/14/2018 I still need to run today. Will update after.

Week 2 (Continued):
Day 4: Tried to run a 5k at RPE 6. Did it more at like an 8.5 and also already beat my RPE 10 last week by nearly 5 minutes with a time of 37:35 on the same course. I tried to run my 5k with half mile blocks of running followed my 1 min walking to make an RPE 6 sustainable while still being quasi steady state, but my pace was way faster than I had intended. Next week I will be trying to run without stopping at a much slower pace.

Day 5: High Bar Squat, Beltess: 185x8@6. 195x8@7, 205x8 @8 for 3 sets. (I felt terrible today - Couldn’t stay tight in the hole and lost tightness), Bench: 235x1 @ 8, 200x5 @ 7.5, 200x5@7, (At this point I decided to go up to hit my perscribed RPE 8) 205x5 @8. Bench felt great. Pull Ups: 8 minutes of 24 reps at 210 lbs.

Day 6: 4 Min run followed by 2 mins rest x 3 rounds. Felt good.

Week 3:
Day 1: High Bar Squat 305x1 @8, 250 x5 @ 8 for 3 sets. (Felt Good), Overhead press: 145x1 @ 8, 125x5 @ 8 for 3 sets (Felt crappy), Chin-ups: 24 reps in 7 minutes.

Day 2: Sprints: Every 2 min x 20 mins sprinted 30 seconds. This was very hard. Next week I will tone down my initial sprints a bit so I can be more consistent in distance coverage per sprint. I have been falling off hard after the first few sprints.

Day 3: Deadlift: 390x1 @ 8, 340x5 @8 for 3 sets. My hands are in serious pain from pulling from my stainless Ohio power bar. Next time, I will use straps after my single @8. Floor Press: 155x8 @6. 165x8 @7, 180x8 @8 for 3 sets. I feel like I am starting to get the hang of this movement. Pendlay Rows: 180 lbs for 21 reps in 7 mins.

Day 4: Ran 3 miles in 39:41 @ rpe 6.5. First time I ran a full 3 miles without stopping, which was a huge goal for me. Not only that but this was quicker than my RPE 10 Test run 3 weeks ago!

Day 5: High Bar Squat, Beltless: 185x8 @6, 195x8 @7, 205 x 8 @ 8 for 3 sets. Squats have started to feel good again, which is nice. Bench: 235x1 @ 8, 200x5 @8 for 3 sets. Felt good.Pull-ups: 21 reps in 7 minutes

Day 6: 4 min run followed by 2 min rest x 3 rounds. I got my ass whipped by the heat running in mid day. I will not do that again.

Overall I am feeling pretty good, confident and happy in this program! I also believe my body is starting to adapt to all the extra stress, luckily.

Thanks for sharing, very helpful. Keep up the great work!

Thanks dude! I am glad someone is finding this useful! :slight_smile:

Week 4:
Day 1: High Bar Squat: 315x1 @8, 275 x4 @8 for 4 sets. Last set felt more like an 8.5. Overhead Press: 155x1 @8. 135 x 4@8 for 4 sets. This was a huge PR for me. My last PR before this was 135 for 4 sets of 3 @ 9 in the bridge, and this is a noticeable increase in est 1rm from that! Chin-Ups: 30 reps in 7 min.

Day 2: It was raining today so I did my sprints on a bike. Every 2 min x 20 min, sprint 25 seconds. This felt great and very low impact compared to actual running sprints. I will probably alternate these with a bike and running because I liked them a lot and they seemed easier on the joints.

Day 3: Deadlift: 405x1 @8, 355x4 @8 for 4 sets. These sets murdered my hands. I will use straps after my first heavy set across on the pulls from now on. I could barely grab on to the bar using straps after this, my hands were so beat up. 2 ct pause Bench: 160x6 @, 7, 170x6 @ 7.5, did 180x6 @9 so went lower in weight for last 2 set for a 170x6 @ 8 for 2 sets. My pecs were destroyed from this the next day lol. Pendlay Rows: 21 reps of 155 lbs in 7 mins.

Day 4: Ran 2.5 miles in 30:26 @ RPE 7. Huge increase in performance in my cardio, again. I guess I am doing Cardio LP :p. I kept increasing pace near the end to match required RPE and I definitely have made huge improvements in my pace speed.

Day 5: 2 CT Pause High Bar Squat: 185x6 @6, 205x6 @7-7.5, 210x6@8 for 3 sets. Perfect amount of volume to get a good workout in but not too much to affect recovery for my next session. Bench: 240x1 @8 est 1rm PR), 215 x 4@8 for 4 sets. I am super happy with my progress on bench.

Day 6: Ran 4 min @8 rested 2 mins for 3 sets. I got to run these in the AC which was nice :sunglasses:. This is a good length of time to figure out proper running pace.

So far I haven’t missed a single day of the program and only broke from the program by running a little over the allotted time. Unfortunately I can’t continue this for the entire program. I have a Vacation this week (Week 5) so I will be doing the first 3 days of this week then repeating the week again when I get back on Monday. - Overall not a big hindrance and I should continue as normal from there.

Week 5 (Partial):
Day 1: High Bar Squat: 320x1 @8, 265 x 4@8 for 4 sets. I slightly overshot last week so I wanted to make sure that I was hitting perscribed RPE. These were probably easier than they should have been but next week I will re-do with a heavier weight. Overhead Press: 155x1 @ 8, 135 x 4@8 for 4 sets. Felt good. Chin-ups: 27 in 6 mins.

TO BE CONTINUED…

Week 5 (Re-Do):
Day 1: Squat 325x1 @ 8, 275x4 @8 for 4 sets. This felt brutally hard, I definitely de-trained some over last week, I need to get desensitized to “heavy” weight again. Overhead Press: 145x1 @8, 125x4 @8 for 4 sets. These felt super hard even with lighter weights than normal :(. Chinups: 27 in 6 mins.

Day 2: Every 2 min x 20 mins sprint 25 seconds. Felt appropriately hard.

Day 3: Deadlift: 405x1 @ 8.5ish, 335x4 @8 for 4 sets. Felt ok. 2 ct. Pause Bench: 145x6 @ 6, 155X6 @7, 165x6 @8 for 3 sets. First 2 sets were good, then last one was like a RPE 9.5…Its shocking how weak I am in these compared to my 1rm.

Day 4: Ran 2.5 Miles in the rain in 30 mins. This sucked so much.

Day 5: 2 Ct. Pause High Bar Squat: 176x6 @6, 198x6 @7, 209x6 @8 for 3 sets, TNG Bench: 242 x1 @ 8. 210x4 @8 for 4 sets. Pull-ups: 24 in 6 minutes.

Day 6: 5 min run 2 min rest x 3 rounds @ 8. Felt good.

Week 6:
Day 1: Squat 330x1 @ 8 maybe 8.5 i think I finally started hitting my limits for growth here, 265x4 @8 for 3 sets. Knees Feel Kinda Achey… Oh well. Overhead Press: 155x1 @8, 135x4 @8 for 3 sets. . Chinups: 30 in 6 mins.

Day 2: Every 2 min x 20 mins sprint 20 seconds. Felt good.

Day 3: Deadlift: 405x1 @ 8.5ish, 355x4 @8 for 3 sets. Felt ok. 2 ct. Pause Bench: 155x5 @ 7, 165X5 @8, 175x5 @9 for 2 sets. Its shocking how weak I am in these compared to my 1rm.

Day 4: Ran 2.375 miles in 25 mins. Pushed myself pretty hard here maybe a bit over perscribed RPE…

Day 5: 2 Ct. Pause High Bar Squat: 185x5 @7, 225x5 @8, 245x5 @9 for 2 sets, TNG Bench: 245 x1 @ 8. 215x4 @8 for 4 sets. Pull-ups: 27 in 6 minutes.

Day 6: 5 min 2 min rest x 3 rounds on bike @ 8. Felt good. Avg Heart Rate 155 bpm

Overall I’m hyped and want to retest my Running ability asap!